Is Honey Keto-Friendly? Can You Eat Honey on a Ketogenic Diet?

Is Honey Keto-Friendly? A Guide to Using Honey on a Ketogenic Diet

The ketogenic diet involves limiting your carb intake to achieve ketosis. But with its sweet taste, is honey off-limits when you're following keto? Or can honey fit into a well-formulated ketogenic diet?

In this complete guide, we'll dig into the carb and sugar content of honey. We'll discuss the factors that impact honey's glycemic index. You'll also learn if and how to incorporate honey while sticking to your keto macros.

Carb and Sugar Content of Honey

The sugars naturally present in honey include:

• Fructose: 38%
• Glucose: 31%
• Maltose: 7%
• Sucrose: 1%

These are simple sugars that raise blood sugar and insulin when consumed. A typical serving of honey contains:

• 17 grams carbs
• 17 grams sugar
• 64 calories

Just a single tablespoon equates to nearly all of the 20-50 daily carb grams permitted on keto. So honey is a very concentrated source of carbs.

Glycemic Index of Honey

The glycemic index (GI) measures how quickly a food spikes your blood sugar levels. Pure glucose is the benchmark with a GI of 100.

Honey has a GI of 58, which is considered a medium ranking. For comparison:

• Table sugar has a GI of 65
• Maple syrup has a GI of 54
• Agave nectar has a GI of 15

Honey causes a more gradual rise in blood sugar than regular sugar. But its glycemic index can vary based on the floral source and concentration.

Using Honey on Keto

Does honey's medium glycemic index make it keto-friendly? The answer isnt straightforward. Here are some things to consider:

• Pure honey can quickly surpass carb limits due to its concentrated sugar content.
• The fructose in honey may not impact blood sugar as much as glucose or sucrose.
• Raw, unprocessed honey has a slightly lower glycemic index than commercial filtered honey.
• Pairing honey with fat, fiber, and protein slows its absorption and glycemic impact.

Based on its concentrated carb content, most experts advise strict keto dieters to avoid honey. But those following a more moderate low-carb diet may be able to fit in small servings.

Incorporating Honey into a Keto Diet

Here are some ways honey lovers may be able to work some honey into a keto eating pattern:

1. Use Honey as an Occasional Treat

Using honey sparingly to sweeten the occasional dessert or beverage can keep cravings under control. Just be mindful of portions and carb counts for the day.

2. Mix with High Fat Ingredients

Pairing honey with fatty ingredients like cream, butter, or coconut can slow its absorption. Create spreads, fat bombs, or smoothies.

3. Add to Lower Carb Baked Goods

A drizzle of honey can sweeten keto muffins, breads, and other baked goods made with almond or coconut flour.

4. Use as a Glaze on Meat

Honey's sweetness balances beautifully with salty and savory flavors. Brush on pork, chicken, or salmon before roasting.

5. Make a Flavored Honey

Infuse raw honey with cinnamon, vanilla, or lemon. Spread sparingly over berries or yogurt.

6. Sweeten Warm Beverages

Stir a teaspoon of honey into coffee, tea, or warm almond milk for a touch of sweetness.

7. Swap for Other Sweeteners

In some recipes, honey can be used in place of maple syrup, sugar, or other higher carb sweeteners.

Health Benefits of Raw Honey

Raw, unpasteurized honey is viewed as more wholesome than regular processed honey. Here are some of its touted benefits:

Antioxidants

Raw honey contains polyphenols and enzymes with antioxidant properties that help combat cell damage.

Probiotics

The microbiome of raw honey promotes healthy gut bacteria. Pasteurization destroys most of the probiotics.

Anti-Inflammatory

Compounds like flavonoids in raw honey exhibit anti-inflammatory effects. This may reduce swelling and irritation.

Antimicrobial

Raw honey's peroxide activity has antiseptic benefits against certain bacteria when topically applied.

Sore Throat Soother

The viscosity and antimicrobial properties of honey can coat and help heal sore throats.

Cough Suppressant

Clinical studies find honey is as effective as OTC medicines for relieving coughs.

Aids Wound Healing

Raw honey applied topically on burns, cuts, and wounds encourages healing and reduces infections.

Skin and Hair Health

Antioxidants and vitamins in raw honey boost skin and scalp health when used topically.

Risks and Downsides of Raw Honey

Despite potential benefits, raw honey has some risks and disadvantages to consider:

High Glycemic Impact

The concentrated sugars in both raw and regular honey make it unsuitable for diabetics and keto adherents.

Botulism Risk

Raw honey may contain clostridium botulinum spores leading to infant botulism. Thus it should not be fed to children under 12 months.

May Cause Allergic Reaction

Honey contains bee pollen that can trigger allergic reactions with symptoms like rash, wheezing, or anaphylaxis.

Not Beneficial in Excess

While honey has antioxidant properties, overdoing it provides excessive sugar and calories without more benefits.

Unpasteurized Honey Safety

Raw honey may contain bacteria, toxins, or other contaminants. Pasteurization eliminates these safety risks.

Choosing the Best Honey for Keto

Raw, organic honey offers the most nutrients. But pasteurized honey is safer for certain groups. Consider these factors when selecting honey:

Raw vs. Pasteurized

Raw honey is minimally processed to preserve live enzymes, vitamins, and probiotics. But pasteurized honey is heated to kill bacteria and make it safer for pregnant women, infants, and those with weakened immunity.

Unpasteurized Manuka Honey

Manuka honey retains antibacterial activity even when raw. Choose UMF 10+ rated Manuka for medicinal use.

Locally Produced Honey

Shopping local supports beekeepers in your community. Local honey contains regional pollens that may offer allergy relief.

Certified Organic Honey

Organic honey comes from hives not exposed to antibiotics, pesticides, or GMOs that could end up in the honey.

Monofloral Honey

Honey made primarily from one flower source offers bolder, more distinct flavor. Try orange blossom, clover, or wildflower varieties.

Other Keto-Friendly Sugar Substitutes

What are some alternatives for those wanting a honey-like sweetness without the carbs? Consider these options:

Stevia

Stevia leaf extract is calorie-free and does not impact blood sugar. It's 200-300 times sweeter than sugar.

Erythritol

This sugar alcohol provides sweetness without calories or carbs. It also does not promote tooth decay.

Monk Fruit

Monk fruit extract contains zero calories, carbs, or glycemic impact. It's 100-250 times sweeter than sugar.

Yacon Syrup

Derived from yacon roots, this syrup offers a mildly sweet taste with minimal carbs and calories.

Sugar-Free Maple Syrup

Maple syrup flavored with stevia or erythritol tastes similar to the real thing.

The Bottom Line

Honey is high in sugar and carbs, so it is not an ideal choice for keto. Very small amounts could work for some people, but honey is difficult to fit into a strict ketogenic diet.

Raw honey has more nutrients than regular but comes with safety concerns. While honey has some health benefits, it should be used sparingly.

For a keto-friendly way to satisfy a craving for sweetness, try alternatives like stevia, monk fruit, or erythritol. With mindful moderation, even small amounts of honey could potentially have a place in a low-carb lifestyle.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.